Monday 5/18/15- week 4 Team run to warm up 400M Dynamic stretching 3-5 min A1:Hanging holds 30 sec x 3 sets A2: KB carry down and back in gym x 3 sets Skill review: Burpees and lateral hopping Skill work: 3 sets of 3 OHS working on FORM adding a...
Read moreWeek 3: May 11th, 2015 Foot work drills for warm up ( 7-10 Min) Shoulder mobility Skill Work: Wall Climbs KBS WOD : As many rounds as possible in 10 min of: 7 Push Ups/banded scaled 50 M run 7 KBS 7 Goblet squats Game: Lumbers jacks and...
Read moreWeek 2: May 4, 2015 Warm Up and Mobility A: Handstand Holds 20 sec x 3 sets Skill Review: Ball Slams WOD: 4 sets of: 100 M Sprint 10 Ball Slams 10 Air Squats 100 M Sprint 10 sit ups 100 M sprint rest 1:30 after each round Game: Move the...
Read moreOBSTACLE WARM UP- Mobility Hamstring stretch with bands Write your goals on the board! S- specific M-Measurable A-Attainable- make a plan to get it R-Realistic- r you willing and able T-Timely- can achieve in a reasonable amount of time A1-Wall...
Read moreRelay ladder and hurdle warm up Circle Stretch Skill Work- rope climbs / rope pulls ****** wear long socks!!!****** WOD: 10 minutes of: 10 Burpees 10 Kettlebell Swings 10 Walking Lunges 10 Ring Rows or jumping pull ups Game: Team Cross the Gym...
Read moreWeek 7: Warm up: Sand bag shuttle Circle stretch A1: Side Plank 20 sec each side x 3 sets A2: Hollow hold 20 sec rest 30 sec x 3 sets Skill: Ball Slams WOD: 4 rounds of: Run 30 sec/rest 15 Ball Slams 30 sec/ rest 15 Air Squat 30sec/ rest...
Read moreWeek 6: Dynamic Warm up with lines Agility: Dot drills A: Tabata – 5 sets 20 sec sit ups, 10 seconds rest Skill Work: rowing Workout:6 rounds of: Row 30 sec rest 15 Plank 30 sec rest 15 Push Press 30 rest 15 sec
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